Toning and muscle building for a late thirties guy

[zunkian]

Hi everyone!
Just been reading health and fitness threads here that I decided to post a thread of mine.
I'm 37, 5'2" tall, weighs 62 kilograms and I admit I developed bad eating habits. I also admit I currently have an unappealing body shape (extra fats), results of almost a year and a half of unhealthy lifestyle.
I used to go to the gym in 2008 and worked out three times a week and followed a healthy diet for 6 months which resulted to a toned body shape and a fit form. I was then happy and inspired to continue my regimen but I suddenly have to stop due to financial problems (I was forced to cut down on expenses and I included my gym membership as an unneccesary expense).
My question is, I want to be back on shape again and I pledged myself to return to the gym and a healthy diet this 2010.
At my age, can I still regain a toned body shape and a fit form and hopefully begin developing my muscles?
Thanks for any advice.

zunkian

 

[8tomtoms8]

You certainly can tone up. I didn't start working out until I was 42. I have gained 5 lbs of muscle with no drugs. I now have a 6 pack in training, a much more defined chest and larger, well-developed arms. It is never too late to get in shape. Actually, the older one gets, the more important it is to work out. Also, I should mention I have never set foot in a gym. I do everything at home with free weights and flexibility exercises. I can't afford a gym membership either.

I did hire a personal trainer for 6 sessions to help get me started. I highly recommend a trainer.
Good luck!!

 

[KaraBulut]

At my age, can I still regain a toned body shape and a fit form and hopefully begin developing my muscles?

At your age it is often easier to build. Many guys in their twenties are still fighting a higher metabolic rate that makes it difficult to keep weight and muscle on. Now that you're in your thirties, your metabolism is slowing and you should be able to make gains and retain mass easier.

The challenge in your thirties and forties is to eat in a way that favors muscle growth yet doesn't add to fat stores. And since you've been away from the gym for a while, you need to take some time and get your core muscles back in shape before you start lifting.

If you ever have a time where you can't go to the gym, continue your core workouts at home. It will keep you fit and in shape even when you're not lifting.

 

[zunkian]

Hi KaraBulut, 8tomtoms8, thanks for all the input. Your answers inspired me more!
Thank you very much

 

[lostnfound]

Absolutely! There is no age limit when it comes to improvements in fitness and body composition.

Just make sure your diet is clean (make sure you know what this means) and grab a solid strength-training program.

 

[mbamike]

You most certainly can get a toned body shape, a fit form, and start developing muscles. You can do this without going to a gym.

I can't afford a gym membership either. So, I am doing the P90X Lean Routine in my home. I am on week four and seeing results! I am using the Gold's Gym Resistance Bands which I purchased from Wal-mart for about $15.

 

[ericwhitney]

I haven't set foot in a gym in ten years. I work out at the beach and in the mountains with bands, a medicine ball and friends. a lot more fun and it's free.

the biggest difference about working out when you're older is that injuries are easier and it takes longer to recover. so don't get injured. start very slowly - for the first month, you shouldn't feel as if you are working out at all. this allows all the tendons and small connecting muscles that may not get too much use to accustom themselves to the new stress you are putting on them. then never increase your load by more than 10% from workout to workout. so if you are lifting 30 pounds, do 33 pounds next. if you are running 40 minutes, run 44 minutes the next time. etc. don't worry, you'll get to your max soon enough if you stick with it. you may feel like you can do a lot more, but there is some tendon or muscle that hasn't quite gotten there yet that is just waiting to screw you up if you don't respect it.

this may mean parking your ego at the door for a few weeks!

 

[zunkian]

Hi ericwhitney!

Thanks for your advice. Will keep in mind about injuries and how to gradually get my muscle groups accustomed to the workout regimen.
I might not do most of my workouts in a gym as some of you suggested. Would probably spend some of it at home or do some outside activities.
In the meantime, I am starting my diet now by cutting a huge percentage of carbs intake!